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Times Like These

Synergy Fitness – CrossFit

Mobility

Shoulders

Skill Warm Up

Spend 10 min working up to a challenging overhead squat out of the rack for 2 reps.

People wanting more volume (aka ‘cardio’) should do EMOTM, people looking for more strength work should do 4-6 sets working up to about 75-85% for the last two sets.

Strength

Squat Snatch (5 x 3; 5 sets of 3 reps)

same weight for all sets, approximately 70 – 80% max snatch

Single Arm Ring Row (5 x 6; 5 sets of 6 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Times Like These”

7 minute AMRAP

7 toes-to-bar

30′ walking lunge

14 American kettlebell swing (Performance: 53lb / Athletic: 35lb* / Health: 26lb)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4 – 7 rounds, about 1:15 per round

Scale Up: overhead lunge with kettlebell.

Compare to: February 08, 2016
Coaching Tips:

Try to hit the toes-to-bar in big sets.

Make sure you maintain good knee discipline on the lunges (keep it over the ankle), and try to ‘spread’ the floor with your feet.

Push to the front and back, not just up.

Do not push off of you knee with your hands. Watch the hyperextension of the lumbar on the American kettlebell swings; keep the back flat, and abs tight – especially with the toes-to-bar making them tired.

OPTIONAL CASH OUT

Metcon (Calories)

Tabata Assault Bike for Calories

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